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Training Log Archive: Roger G

In the 7 days ending Sep 9, 2018:

activity # timemileskm+m
  Running Road / Track3 4:05:42 31.2(7:53) 50.21(4:54) 492
  Gym2 52:27 0.25(3:33:42) 0.4(2:12:47)
  Running1 46:21 3.97(11:41) 6.38(7:16)
  Running Warm-up1 41:03 3.86(10:39) 6.21(6:37) 7
  Total6 6:25:33 39.27(9:49) 63.19(6:06) 499
  [1-5]6 6:02:11

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MoTuWeThFrSaSu

Sunday Sep 9, 2018 #

9 AM

Running Warm-up 20:45 intensity: (20 @1) + (2:27 @2) + (10:35 @3) + (7:23 @4) 3.8 km (5:28 / km) +5m 5:25 / km
ahr:133 max:149 shoes: Brooks Launch 2017

Warm up - felt terrible, Achilles sore. 50:50 to finish this

Running Road / Track race 37:18 intensity: (6 @2) + (7 @3) + (41 @4) + (36:24 @5) 10.0 km (3:44 / km) +5m 3:43 / km
ahr:173 max:178 shoes: Brooks Launch 2017

Stirling 10km. 37:17. Thought I’d start and see how Achilles was feeling and be prepared to drop out if not great. Kicked off at 3:30 pace, pushing and finding it hard work just behind Ben (too fast as not going to do 35!). Dropped the pace back a bit up to 5km coming through at just under 18 (17:56) spot on plan. After that legs completely dead and thinking time to drop out, at 7km. Couldn’t bring myself to retire and decided to keep plugging away for a pretty steady time and 2nd half (19.21).

Another great time from Kris sub 30 and victory.

Running Warm-up 20:18 intensity: (1:31 @1) + (18:14 @2) + (33 @3) 2.41 km (8:26 / km) +2m 8:24 / km
ahr:112 max:121 shoes: Brooks Launch 2017

Friday Sep 7, 2018 #

5 PM

Running Road / Track 2:30:59 intensity: (44 @1) + (7:25 @2) + (56:09 @3) + (1:26:41 @4) 29.76 km (5:04 / km) +329m 4:48 / km
ahr:140 max:158 shoes: Ghost 11 Aug 18

Day of inactivity not great prep. Achiles nippy from the off. Went on the back road past cromlix house up towards wind farm track and return, then out to Dunblane and back.

Had planned to buy food and drink in Dunblane but never made it. However not really a problem, it was sore Achilles causing most problems and stopped at 25km to stretch and then pretty much ceased up after that and had to jog last 3km in pain. ;(

Thursday Sep 6, 2018 #

7 AM

Gym 29:59 intensity: (11:56 @0) + (15:19 @1) + (2:44 @2) 0.26 km (1:57:07 / km)
ahr:78 max:108

6 PM

Running 46:21 intensity: (24 @0) + (6:22 @1) + (14:13 @2) + (10:07 @3) + (15:15 @4) 6.38 km (7:16 / km)
ahr:124 max:158

Tuesday Sep 4, 2018 #

6 PM

Running Road / Track 57:25 intensity: (13 @1) + (7:24 @2) + (43:34 @3) + (6:14 @4) 10.45 km (5:30 / km) +158m 5:07 / km
ahr:129 max:153

Monday Sep 3, 2018 #

7 AM

Gym 22:28 intensity: (11:02 @0) + (9:50 @1) + (15 @2) + (1:21 @3) 0.14 km (2:41:38 / km)
ahr:69 max:104

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